Unstuffed Cabbage

• 1 cup chopped onion
• 8 ounces skinless ground turkey breast
• 3 cups shredded cabbage
• 1 15 ounce can stewed diced tomatoes w/ juice
• 1½ cups instant brown rice
• ¾ cup lowfat
• low-sodium chicken broth
• 1 teaspoon each: thyme; garlic powder
• black pepper and caraway seeds to taste

1. Spray a large nonstick skillet with vegetable oil cooking spray and heat to medium high.
2. Sauté onion until lightly brown and add the ground turkey and saute until thorughly cooked.
3. Add the rest of the ingredients.
4. Bring to a boil then reduce heat simmer covered until rice is tender and excess liquid has evaporated, about 5-10 minutes.

You can serve this dish with additional steamed veggies- we liked broccoli or peas and carrots.

Makes 4 servings. Serving size: 2¼ cups

Nutritional analysis per serving:

Calories 200

Calories from Fat 1

Saturated Fat 0g

Total Fat 1g

Cholesterol 35mg

Sodium  280mg

Total Carbohydrate 29g

Dietary Fiber 4g

Protein 19g

Exchanges: 1 bread, 1½ meat, 2 veg